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Olive oil nutrients

Nutrients of olive oil

It has great nutritional value because it consists of monounsaturated fatty acids (oleic acid), fat-soluble vitamins (vitamin E) and polyphenols (antioxidants).


ΤFat is one of the three main macronutrients that cover a person's total energy needs during the day.

According to the American Heart Association, 25-35% of total energy needs should be met by fats, of which saturated fatty acids should be <7% of total fat, while monounsaturated and polyunsaturated fatty acids (? Good (fats) should cover the majority of total dietary fat.
Monounsaturated fatty acids have been linked to maintaining cardiovascular health.

Studies have shown that when we replace saturated fats with polyunsaturated and monounsaturated fats, then there is an improvement in the lipid profile.

Reducing the incidence of cardiovascular disease and other chronic diseases has been linked to eating foods rich in antioxidants..

Specifically, polyphenols seem to be associated with heart health, acting against oxidative stress, while protecting the quality of olive oil as they affect its aroma and taste and at the same time act against its oxidation.

Vitamin E is also linked to maintaining heart health.

However, the antioxidant activity of vitamin E has been linked to the prevention of premature aging, as its adequate intake has been linked to protection against degenerative diseases, such as Alzheimer's disease.
Note that 1 gram of olive oil provides about 9 calories (1 tablespoon provides 135 calories) and therefore should be used in moderation.

Specifically, it is recommended to add 1 tablespoon of olive oil to our individual salad and also, 1 tablespoon of olive oil per serving / person during cooking (this of course varies depending on the energy needs of each person). 
Because cooking loses some of the ingredients of olive oil, it is recommended to use a little olive oil first and add the rest at the end of cooking. Although it is recommended to avoid frying, it should be mentioned that olive oil is the most suitable fat for frying because it is more resistant to temperature and does not oxidize easily (free radicals are not created), due to its richness in monounsaturated oleic acid, vitamin E and polyphenols.

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